Power snatches that are light enough to complete 15 unbroken reps.
Bar muscle-ups completed in 3-4 sets every round.
Row distance should be completed in 2:00 or less.
Power snatches (75/55)
Power snatches (65/45)
Power snatches (45/35 lb)
Jumping pull-ups/ring rows
Stretch, rest, recover
:30 scorpion stretch/side
1:00 seated straddle stretch
WHITE BOARD BRIEF
Target time | 10:00-15:00.
Today’s workout features two complex movements, making it our most technical workout of the week. This means you want to try and maintain the movement complexity and scale the loading as needed.
The loading for the barbell is light, but the gymnastics skill and volume are higher. Additionally, this workout involves pulling onto something the entire time and through various planes of motion. Expect the arms and grip to be extremely fatigued.
The row in the beginning should be paced and is meant to just slightly fatigue the arms. Don’t go all-out there. However, the row at the end is an opportunity to empty the tank.
The snatches should be fast and light. We’ll review how to cycle quickly in the warm-up, but we need to see that athletes can do 15+ reps unbroken in the set of 24. If they can’t, we’ll need to scale the load.
The BMU reps are going to feel very difficult after the rowing and snatches. Small sets are okay here as long as they’re consistent. Athletes who have good C2B pull-ups can experiment with jumping BMU while all others can lean towards a jumping chest-to-bar pull-up to prioritize that longer range of motion.